13 exercises with dumbbells to strengthen the abdomen

Exercises with dumbbells are perfect for increasing the burden load when your goal is to strengthen the abdomen. While strong, defined abs depend, to a big extent, on maintaining a correct eating regimen and a low body fat percentage, training can be key.

In truth, working this area of the body is crucial to cut back the chance of back injuries, correct body posture, and higher redirect strength into other exercises. That way, you will have to make sure that to involve not only the rectus abdominis, but additionally all of the muscles that make up the core.

To do that, it’s a great idea to transcend the classic abdominal exercises and go for comprehensive exercises that also cover the interior and external obliques, the pelvic floor, the diaphragm, and the muscles of the spine. In this text, we’lll share 13 options that, through the use of dumbbells, will give an additional boost to your six-pack.

1. Dumbbell side planka

Among the best exercises with dumbbells to strengthen your abdomen is the side plank. Due to posture involved, it’s ideal for working the obliques, rectus abdominis, and transverse abdominis.

It also involves the serratus anterior, deltoids, trapezius, gluteus Maximus, and hip flexors. Subsequently, along with contributing to a powerful and toned abdomen, it improves stability, balance, and coordination skills.

 

do it?

1. To start, lie in your left side on the mat.
2. Place your feet on top of one another and place your left elbow slightly below your shoulder.
3. Rest your forearm and palm against the ground.
4. Together with your free arm, hold the dumbbell.
5. Now, lift your hips off the ground and lift the arm holding the dumbbell.
6. Inhale and tighten your core, gluteal, and arm muscles.
7. Attempt to hold for 10 to fifteen seconds; if you gain endurance, you’ll be able to hold longer.
8. Lower your hips to the ground, switch sides, and repeat.

In case you should not yet strong enough and you don’t get this whole variation, perform the exercise in your knees and never in your feet to keep up your balance.

2. Exercises with dumbells: Dumbbell Russian Twists

Russian twists are popular in CrossFit routines due to their advantages for strengthening the complete core. In fact, you’ll be able to practice them no matter your training focus. You’ll be strengthening the rectus abdominis and the interior and external obliques of the abdomen.

do them?

1. Sit on the mat, bend your knees, and lift your feet barely. In case you are still in beginner mode, you’ll be able to leave your feet flat on the ground.
2. Hold the dumbbell with each hands in front of your chest.
3. Then, tilt your upper body back barely and rotate the dumbbell backward and forward. That is one repetition.

Be sure that your movements are controlled to keep up balance. Perform 20 reps.

3. Planks with unilateral rowing

The plank with unilateral rowing is certainly one of the exercises with dumbbells that will let you fully strengthen the muscles of the abdomen and, in turn, those of the back. Nevertheless, attempt to focus more on the right execution of the movement than on the quantity of weight.

do it?

1. Grab some light dumbbells and get into the classic plank position, arms outstretched.
2. Bring certainly one of the dumbbells to the side of your chest, bending your elbow.
3. Return to the starting position and repeat the movement with the alternative arm.
4. Perform 10 to 12 repetitions, alternating right and left.

4. Plank with rotation

One other plank variation you can include in your workout to strengthen the abdomen and the complete core is the plank with rotation. It involves a circular movement from the prolonged plank position that maximizes work on the obliques.

do it?

• Start by stepping into a plank position on the mat, together with your arms outstretched.
• Support yourself with one hand and, with the opposite, hold the dumbbell. At a more advanced level, the support hand also can hold a dumbbell.
• Be sure that your body is aligned, together with your hips high.
• From this position, raise the arm holding the dumbbell toward the ceiling.
• Then, lower the arm in a circular motion, bringing it in under your chest, without touching the ground.
• Perform 10 to 12 repetitions on all sides.

5. V-Abdominal crunches

The V-Abdominal crunches, also known within the fitness world as V-ups, are perfect for increasing the strength of the upper and lower abdominal muscles. Incidentally, additionally they help strengthen the lower back. For extra intensity, on this case, add dumbbells.

do them?

1. Lie in your back on a mat or exercise mat.
2. Stretch out your arms and hold light dumbbells in each hand.
3. Then slowly raise your legs and back to form a V-shape together with your body. At the identical time, hold your arms in a static position.
4. Rigorously lower back down and perform 10 to fifteen repetitions.

6. Exercises with dumbells: Lift yourself up from the ground and squat

That is certainly one of the exercises with dumbbells that can test your fitness, while helping you’re employed the abdomen, legs, and buttocks. It’s more dynamic than the previous exercises, so it requires more energy.

do it?

1. First, you lie on the ground, knees bent, hands above your head, holding light dumbbells.
2. Lift the burden overhead and push yourself up right into a squat, holding the dumbbells out in front of you.
3. Lower in slow motion and do it again.
4. Complete 8 to 10 repetitions.

7. Dumbbell Superman

The Superman exercise involves a simultaneous movement of the legs and arms, which also prompts the abdominal muscles to keep up posture. This exercise is right for strengthening core muscles and decreasing back tension.

do it?

1. Lie in your stomach together with your arms above your head (holding light dumbbells) and your legs prolonged.
2. Tighten your abdominal muscles to present your spine more stability and immediately lift your legs and arms off the ground concurrently.
3. Keep your head and neck in a neutral position.
4. Hold the raised legs and arms for 3 to five seconds and return to the ground.
5. Repeat 10 to 12 times.

8. Cross V-ups with Dumbbells

One other dynamic dumbbell exercise you’ll be able to do in your ab routine is the cross V-ups. Its movements involve working all the core muscles, in addition to the glutes and upper body.

do it?

1. On a mat or mat, lie in your back and lift your upper body and legs at the identical time.
2. Hold a dumbbell in each hand and now cross your right leg in order that your foot meets the dumbbell in your left hand.
3. Return in slow motion to the starting position and repeat on the alternative side.
4. Perform 8 to 10 repetitions on all sides.

9. Dumbbell trunk raises

On this variation of the trunk raises we recommend using a dumbbell so as to add more intensity to the exercise, whilst you get more stability when performing the movement.

You shall be working the rectus abdominis and rectus abdominis. Also, the tensor fascia lata and the greater oblique.

do it?

1. Lie on the mat together with your legs bent and your hands above your head, holding the dumbbell.
2. Lift your feet off the ground somewhat (or leave them supported in case you are a beginner) and, at the identical time, raise your trunk, keeping your arms straight.
3. Return with a slow movement to the starting position and complete 10 to 12 repetitions.

10. Swiss ball dumbbell press

The Swiss ball dumbbell press is concentrated on strengthening the pectorals, shoulders, and triceps. Secondarily, it involves the abdominal muscles, which are liable for maintaining stability throughout the exercise.

do it?

1. Take a dumbbell in each hand, sit on the ball, and walk your feet forward until only your upper back is resting on the ball.
2. The weights must be at the perimeters of your chest, in order that your elbows are at a few 90° angle.
3. From there, extend your arms upward together with your palms facing one another.
4. Inhale and lower your arms until the dumbbells are parallel to the ground again. Inhale and exhale as you tighten your abdomen with each movement.
5. Perform 10 to 12 repetitions.

11. Abdominal cruches

One in all the classic exercises to strengthen the abdomen is the crunch. On this case, we share with you a dumbbell variation. Its practice permits you to work the rectus abdominis and, secondarily, the obliques.

do it?

1. Lie on the mat in your back together with your knees bent.
2. Grab a dumbbell with each hands above your chest and barely raise your trunk.
3. Return to the ground with a slow movement.
4. Come back up and perform 15 to twenty repetitions.

12. Plank rowing leg raise

This variation of plank rowing requires more coordination and balance. Your abdominal muscles, in addition to your back muscles, shall be fully engaged to present your body the vital stability. As well as, you’ll work your lats and glutes.

do it?

1. Get right into a plank position together with your arms prolonged and hold a dumbbell in each hand.
2. Bend certainly one of your arms until the dumbbell is to the side of your chest; concurrently, raise the leg on the alternative side so far as you’ll be able to.
3. Perform a controlled movement, return to the starting position, and repeat on the alternative side.
4. Alternate right and left and complete 10 to 12 repetitions.

13. Dumbbell burpees

Burpees are probably the most complete exercises to strengthen the abdomen. Meanwhile, the dumbbell variant adds more intensity and resistance. Through its practice, you make a comprehensive work of all muscle groups, since you cover all of the core, upper body, lower back and lower body.

That is probably the most really useful activities to extend calorie burning and improve physical fitness.

do them?

1. Stand together with your feet shoulder-width apart and a dumbbell in each hand.
2. Next, lower yourself right into a deep step and place the dumbbells on the ground. Without releasing them, jump backward right into a plank position.
3. Once your body is prolonged, perform a push-up before jumping forward again.
4. Lift yourself back to the starting position, holding the weights.
5. Do 8 to 10 repetitions.

What must you take into account on your dumbbell ab workout?

Identical to the opposite muscle groups within the body, the abdominals need progression in training to change into stronger and more defined. On this sense, a great choice to get out of conventional routines is to do exercises with dumbbells; by adding weight, you help to attain more strength.

Anyway, take into account that abs alone should not enough to lose abdominal fat or get a marked belly. You wish a whole training program that builds and strengthens all muscles in a balanced way, not only specializing in one area.

Along with this, eating regimen and body fat level play a key role. Even when you will have a powerful abdomen, muscle tone is not going to be noticeable in case you accumulate fat. Subsequently, if you should define or tone, each the routine and eating regimen must be adjusted towards your goal.

Are you able to do abdominal exercises day-after-day?

The frequency with which you perform these exercises with dumbbells for the abdomen is determined by the kind of training you should perform. Nevertheless, you’ll be able to bear in mind the rule that you simply normally apply with other muscles.

For instance, in case you work your legs twice per week, with an interval of two or three days of rest in between, you’ll be able to do the identical together with your abs. The advantage? You don’t must separate abdominal work from other body parts; that’s, you’ll be able to mix leg and ab days or upper body and ab days.

The frequency for performing them, in addition to the repetitions or the execution time, is determined by your objectives. They might vary depending in your goal: to burn fat, achieve hypertrophy, increase flexibility, or increase strength.

Examples of abdominal training with dumbbells in a single routine

• Option 1: lateral plank with dumbbells (10 per side), Russian twists (20 reps total) and dumbbell trunk raises (12 to fifteen reps).
• Option 2: abdominal crunch (20 reps), floor up and squat (10 to 12 reps), dumbbell Superman (12 to fifteen reps) and burpees (10 reps).
• Option 3: V crunches (10 to fifteen reps), plank with rotation (10 per side), abdominal crunch (20 reps) and dumbbell Swiss ball press (12 reps).

The thought is to perform 3 to 4 sets of every option. You’ll be able to alternate these workouts for a month; once your body adapts, aim for progressive overload, either by adding reps or adding weight with heavier dumbbells.

Note you can also include these dumbbell exercises in training approaches resembling Tabata, HIIT, and EMOM.

Include ab dumbbell exercises in your workout routine

Relating to working the abdomen and strengthening the core, dumbbell exercises are a great option. The extra weight helps to generate a greater stimulus within the muscles of the realm, which shall be reflected in each strength and endurance and definition.

In fact, it must be clear that these are only a complement to the training. You wish a program that covers all muscle groups and is tailored to your individual needs or goals. For best results, attempt to design your routines with the assistance of a trainer.

It’d interest you…